GUIDELINES YOGA PRACTITIONERS for
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GUIDELINES for YOGA PRACTITIONERS for COVID 19
GUIDELINES
for
YOGA
PRACTITIONERS
for
COVID 19
Design: Kamleshwar Singh 9810316649
Preamble
Yoga is a discipline based on an extremely subtle science, which
focuses on bringing harmony between mind and body. It is an art
and science of healthy living. Yoga leads to a perfect harmony
between mind and body, man and nature, individual
consciousness and universal consciousness. Yoga helps to build
up psycho-physiological health, emotional harmony; and manage
daily stress and its consequences. Yoga is also useful in
conditions where stress is believed to play a role(1). Various yogic
practices such as Yogasanas, Pranayama, Dhyana (meditation),
cleansing and relaxation practices etc. are known help modulate
the physiological response to stressors. Several randomized
controlled studies have shown the efficacy of Yogic practices in
management of non-communicable diseases like
hypertension(2) , Chronic Obstructive Pulmonary disease
(COPD)(3) , bronchial asthma(4) , diabetes(5) , sleep disorders(6),
depression(7) , obesity(8), etc. that can be comorbid conditions in
patients with COVID 19. Yoga has also been shown to be useful in
vulnerable population such as elderly, children. The function of
the immune system is critical in the human response to infectious
disease. A growing body of evidence identifies stress as a cofactor
in infectious disease susceptibility and outcomes(9).
Studies on yoga in managing flu symptoms during an Influenza
season have shown promising results. A recent randomized trial
comparing meditation and exercise with wait-list control among
adults aged 50 years and older found significant reductions in ARI
illness during cold season with mindfulness meditation(10) . Yoga
is also known to increase mucosal immunity by increasing
Salivary Beta Defensin-2 levels in elderly population(11)
Considering that they are a vulnerable group to contract such
infections, yoga may be useful as a preventive measure. Yoga
practices such as Kriya, Yogasana and Pranayama have been
shown to reduce airway reactivity in elderly subjects with asthma
and COPD(12) . Thus, sufficient evidence exists to justify testing
the hypothesis that training in Yoga /Meditation can reduce
susceptibility to ARI illness. Neti kriya is useful in acute coryza
and symptoms of cold (13) .
1
Yoga may play significant role in the psycho-social care and
rehabilitation of COVID-19 patients in quarantine and isolation.
They are particularly useful in allaying their fears and anxiety.
This document provides guidelines for yoga professionals (Certified
Yoga teachers/ instructors and therapists etc. ) to teach a safe set of
Yoga practices based on available scientific evidences, to novices in all
walks of society as a service to humanity during this pandemic of
COVID -19. This is complimentary to all measures that have been
adopted. Yoga based life style modules which can be used for different
sections of the society in the present scenario are presented with the
following objectives.
1. To improve general immunity among the population.
2. Prehabilitation of vulnerable populations (children, elderly and
those with comorbid conditions such as diabetes and
hypertension) and to those patients in isolation/quarantine
with or without mild symptoms.
3. To add-on Yoga based interventions and Meditation practices
in covid-19 cases in isolation and hospitalization for psycho-
social care
A Common Yoga Protocol (CYP) was developed by a team of leading
Yoga Experts / Yoga Gurus that is being widely performed on
International Day of Yoga (IDY) i.e. 21st June of every year. This
protocol available on WHO m-app can be used by the general
population to stay fit along with other hygiene and social distancing
measures in this current scenario.
2
Yoga based lifestyle modules for health promotion
in healthy population;
Yoga Based life style module to improve immune resilience in
healthy population of all age groups.
CommonYoga Protocol (14)
Forty-Five-minute module: The Common Yoga Protocol of IDY that
was developed by a team of leading Yoga experts / Yoga Masters include
safe practices to improve physical, mental, emotional and spiritual
health of the population. Regular practice on empty stomach is
recommended to improve immune resilience.
Ÿ Twenty and ten minute modules are recommended for children,
adults, Youths and the elderly population to be repeated twice a day
(morning and evening).
Ÿ Apart from CYP; Jalaneti, Sutraneti and Bhastrika Kriyas are
recommended once or twice in a week and Yoga nidra for 20-30
minutes twice or thrice a week.
Yogic Diet
Follow the recommendations as per the medical advice on diet for your
condition of diabetes, or heart disease etc. and add-on these concepts
from yoga that promotes mental health. This includes wholesome
nutritious freshly cooked traditional home cooked food with plenty of
fresh vegetables and fruits (with restrictions as per your disease
condition) with added traditional spices in moderate quantities,
consumed at regular timings.
Abstinence from substance abuse including tobacco,alcohol and other
addictive drugs
To reduce disease susceptibility in high risk population
This guideline recommends evidence based safe and simple yoga
practices as mentioned above that promote heath of the respiratory,
cardiovascular and the immune systems.
3
To add-on Yoga based life style to hospitalized cases
without acute respiratory distress.
As these subjects are hospitalized and they remain in bed without
respiratory distress, the meditative practices without breath
awareness practiced repeatedly is recommended. Practice of deep
relaxation of the body, slowing down of the breathing rate and
calming down of the mind using any of the practices from any school
of Yoga for twenty minutes repeated once every 3-4 hours during the
day time using audio instructions is recommended. Some examples
include: mindfulness meditation, transcendental meditation, yoga-
nidra, progressive relaxation, quick relaxation, deep relaxation etc.
4
Yoga Practices for prevention, rehabilitation and to
increase immunity.
S.No Yoga Practices Do’s Dont’s Benefits
1. ShodhanaKriya Use lukewarm water for Should avoid in case of Neti helps in cleansing
(Yogic cleansing cleansing. epistaxis, middle ear sinuses, beneficial in
practices) Jalneti must be followed infection, and recent allergic conditions and
Jalaneti, Sutra Neti, by kapalabhati to remove ENT surgery. reduces upper airway
all water from nasal reactivity)(13,15)
passage.
Neti, is advised to
practice weekly once or
twice.
2. Yogic Move the joints as far as Do not over strain. Joint movements help to
SūkṣmaVyāyāmas / possible. Avoid this practice in increase blood
shithilikaranavyaya Do it slowly with breath case of severe joint pain circulation and reduce
mas/ awareness and illness. stiffness which enhance
Pawanamuktasana joint flexibility.
series (Joint Helps to facilitate asana
movements): practices.
Neck movements
Shoulder rotation
Trunk movement
Knee movement
Ankle rotation
3. Yogasana: Do it with breath Please avoid this Ushtrasana,
awareness. practice in case of UtthanaMandukasana,
Standing, Sitting, Cardiac patients shall do cardiac disorders, Tadasana, Trikonasana,
Prone&Supine with care as advised by abdominal Vakrasana,
lying Yoga experts . hernia,inflammation, Bhujangasana, Sarala
Asanas that involve chest ulcers, recent abdominal Matsyasanaetc. practices
expansion preferred surgery & vertigo. improves chest
Hypertensive patients expansion and cardio-
Simplified version/s shall should bend with care. pulmonary
be followed be beginners Do not try to bend functions.(16).
and elderly population beyond the limits and do
not overdo the lateral
stretch.
4. Kapalabhati 40-60 strokes per minute Hypertensive, cardiac Improves pulmonary
problems, patients with functions and reduces
respiratory secretions.
distress,slipped disc Very useful preparatory
patients should not do practice for pranayama
it. practice
Better to practice Helps to cleanse frontal
it early in the morning sinuses.
on an empty stomach
5
S.No Yoga Practices Do’s Dont’s Benefits
5. Breathing & Breath should be slow, In case of any cardiac Nadishodhan pranayama
Pranayama: steady and controlled. disorders start with few reduces the sympathetic
Sectional breathing It should not be forced or repetitions and activity and stimulate
Nadishodhana restricted in anyway. gradually increase the vagal (para-
Ujjayi Initially start the practice number of repetitions. sympathetic) activity
Bhramari with few repetitions and Don’t practice retention and decreases stress and
gradually increase the or hold at initial stage. anxiety(17).
number of repetitions.
If possible, maintain the Ujjayi increase the
ratio of 1:2 for inhalation oxygen saturation in
and exhalation body(18).
Bhramari pranayama
similar to humming may
increase Nasal Nitric
Oxide (NO), which
mayimprove blood flow
to the ciliary epithelium
and has anti-
inflammatory action , -
(19,20).
6 Yoga Nidra Follow mentally with Don’t open the eyes until Reduction in
(Pratyaahara) awareness as per the asked. sympathetic arousal and
instructions given during Don’t sleep reduced emotional
practices. Don’t ask any questions distress and improves
Keep the eyes closed during the practice even quality of sleep.(21,22)
during the practice and if any questions arise in Rejuvenate the body and
avoid body movements. the mind. helps to keep the mind
Gradually increase the calm
duration of the practice
7. Meditative For beginners, soothing Don’t open your eyes Meditation helps to
practices music may be played in Don’t shake your body. reduces anxiety and
Breath awareness, the background during Don’t be judgemental stress by reduce the
Dharana&Dhyana) meditation or to observe with thoughts cortisol level and
the breath. enhance the alpha brain
Practice it as long as you wave (23).
can. Makes the body stable
and calm the mind
Balance the functions of
neuroendocrine system
thereby enhance the
immune system (24).
6
10 MINUTES YOGA
COMMON YOGA PROTOCOL - 10 MINUTES
Practices Name of the Practice Duration
(Minutes)
A Starting Prayer 30 seconds
B Loosening Neck Bending 2 minutes
Practices Shoulder movement
(SukṣmaVyāyāma / Trunk Movement
CālanaKriyā)
C Yoga Practices
Āsanas performed Tadāsana (The Palm tree posture) 1 minute
in standing ArdhaChakrāsana (The Half wheel posture) 1 minute
posture
Āsana performed Sasakāsana (The Hare posture) 1 minute
in sitting posture
Āsana performed Bhujangāsana (The Cobra posture) 1 minute
while lying on the
stomach
Āsana performed PawanaMuktāsana (The Wind releasing posture) 1 minute
while lying on the
back
D Pranayama (AnulomaViloma /Nadiswhodhana Pranayama) 1 minutes
The Alternate nostril breathing (2 rounds)
E Dhyāna The Meditation 1 minutes
Closing Sankalpa/ Shanti patha 30 seconds
10 minutes
TOTAL DURATION
720 MINUTES YOGA
II COMMON YOGA PROTOCOL - 20 MINUTES
Duration
Practices Name of the Practice
(Minutes)
A Starting Prayer 30 seconds
B Loosening Practices Neck Bending
(SukṣmaVyāyāma / Shoulder movement 2.5 minutes
CālanaKriyā) Trunk Movement
C Yoga Practices
Tadāsana (The Palm tree posture) 1 minute
Āsanas performed in PadaHatasana(The Hands to the feet
standing posture posture)/ArdhaChakrāsana (The Half wheel posture) 2 minutes
Trikonāsana (The Triangle posture) 1 minute
Bhadrāsana (The Firm/Auspicious posture) 1 minute
Āsanas performed in ArdhaUshtrāsana (The Half camel posture ) 1 minute
sitting posture Sasakāsana (The Hare posture ) 1 minute
Vakrāsana (The Seated twist posture) 1 minute
Āsana performed while Bhujangāsana (The Cobra posture)
lying on the stomach 1 minute
Āsana performed while PawanaMuktāsana (The Wind releasing posture)
lying on the back 1 minute
D Kaphalabhati (The Shining skull practice ) 1 rounds,
Kriya
30 cycles each 1 minute
E AnulomaViloma Pranayama (The Alternate nostril
breathing) (5 rounds) 2 minutes
Pranayama
Bhramari Pranayama(BhramariRechaka) (The Bee
sound breathing) (3 rounds) 1.5 minutes
F Dhyāna The Meditation 2 minutes
Closing Sankalp/ Shanti patha 30 seconds
TOTAL DURATION 20 minutes
845 MINUTES YOGA
III COMMON YOGA PROTOCOL - 45 MINUTES
Duration
Practices Name of the Practice
(Minutes)
A Starting Prayer 1
B Loosening Neck Bending 2
Practices Shoulder movement 2
(SukṣmaVyāyāma / Trunk Movement 1
CālanaKriyā) Knee Movement 1
C Yoga Practic es
Tadāsana (The Palm tree posture ) 1
Āsanas performed Vrikshāsana (The Tree posture) 2
in standing Pada-hastāsana (The Hands to the feet posture) 1
posture ArdhaChakrāsana (The Half wheel posture) 1
Trikonāsana (The Triangle posture) 2
Bhadrāsana (The Firm/auspicious posture) 1
Vajrāsana The Thunderbolt/diamond posture) 1
ArdhaUshtrāsana (The Half camel posture ) 1
Āsanas performed
Ushtrāsana (The Camel posture ) 1
in sitting posture
Sasakāsana (The Hare posture) 1
UtthanaMandukāsana (The Stretched up-frog posture ) 1
Vakrāsana (The Seated twist posture) 2
Āsanas performed Makarāsana (The Crocodile posture ) 1
while lying on the Bhujangāsana (The Cobra posture) 1
stomach Shalabhāsana (The Locust posture) 1
Setubandhāsana (The Bridge posture ) 1
Āsanas performed Utthanapadāsana (The Raised leg posture) 0.5
while lying on the ArdhaHalāsana (The Half plough posture) 0.5
back PawanaMuktāsana (The Wind releasing posture ) 2
Shavāsana (The Corpse posture ) 2
D Kriya Kaphalabhati (The Shining skull practice ) 2
E AnulomaViloma Pranayama (The Alternate nostril
breathing 2
Pranayama Ujjayee Pranayama (The Hissing breathing) (5 rounds) 2
(Bhramari Pranayama) (BhramariRechaka )The Bee sound
breathing) (5 rounds) 2
F Dhyāna The Meditation 5
Closing Sankalpa shanti patha 1
TOTAL DURATION 45
Note :
1. Yoganidra for 20 minutes is advised for twice or thrice a week
2. Jalaneti and Sutraneti may be practiced once or twice a week.
910
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12Disclaimer These guidelines are in addition to the standard treatment guidelines of Ministry of Health and Family Welfare, Govt of India and also vetted by the Interdisciplinary AYUSH Research and Development Task Force setup by Ministry of AYUSH, Govt of India
GUIDELINES for
YOGA PRACTITIONERS for COVID 19
Yoga may play significant role in the psycho-social care and
rehabilitation of COVID-19 patients in quarantine and isolation. They
are particularly useful in allaying their fears and anxiety.
http://ayush.gov.in | www.facebook.com/moayush | twitter.com/moayush
MINISTRY OF AYUSH
AYUSH BHAWAN, B Block, GPO Complex, INA, NEW DELHI - 110023You can also read
